ACSM Health & Fitness Summit

Powerful Teaching Dance Inspired Cardio

Presented by Carol Murphy [email protected]

Friday, March 15th, 2013 6:45-7:45a

Workshop Objectives:

• Learn 5 Teaching Methods


• Explore application of methods - Linear, Pyramid, Add-on, Link and Layering


• Experience a Master Class

Teaching Method

1. Linear Progression
   The simplest way of teaching where a combination or routine is not developed
   Involves making one small change at a time when sequencing moves together.
   This change could be an arm line, a leg pattern or base move, or by adding an element of variation.
   No particular pattern is developed

Practical Application – Linear progression
Counts Move Lower Body Travel Direction Upper Body
1-32 A 16x step touch OTS Face front none
1-32 A 16x step touch OTS Face front Bicep curls
1-32 B 8x double step touch OTS Face front Bicep curls
1-32 B 8x double step touch OTS Face front Side raise
1-32 C 8x grapevine OTS Face front Side raise
1-32 C 8x grapevine OTS Face front Front raise
1-32 D 2x 3 chasse + 2 alt. leg curls OTS Face front Overhead press
1-32 D 2x 3 chasse + 2 alt. leg curls OTS Face front Circular
Option: reverse order back from the chasse with 2 alt. curls back up to the first move
Considerations for Linear Progression:

• Effective transitions –consider entries and exits


• Cue in advance and know where you are going


• Variety in base moves


• Balance all aspects of movement patterns and planes of motion


• Balance low impact and high impact


• Minimize repetitive stress – When doing high impact moves, do no more than 32 reps per foot strike
  pattern and no more than 8 hops on one leg or 8 repeater lift moves.


• Direction and Travel- when adding travel, combine forward, backward, lateral, rotational and on-
  the-spot (OTS) variations.

2. Pyramid method
   Repetition reduction– reduction of repetitions, leading to increasing the complexity of the combination.
   Start

Finish
Practical Application Pyramid Method
Counts Move Lower Body Travel Direction
1-32 A 8x grapevine OTS Face front
1-16 A 8x alt. leg curl OTS Face front
1-16 B 4x dbl. leg curl OTS Face front
Reduce repetitions to 4, 4, 2; then to 2,2,1
Considerations for Pyramid method:

• Start with enough repetitions (typically 4-8) to allow for cueing of proper form and execution of move


• Add the movements together prior to reducing the repetitions of each movement


• Add the movements in order (or at least close to the order) that they will be used in the final
  combination